2015-08-07

A1. Goblet RFESS @30×1; 10,10,10,10,10; rest 60 seconds​

30#, 35#, 40#, 40#, 40#

A2. CGBP @30×1; 10,10,10,10,10; Rest 90 seconds

85#, 95#, 105#, 105#, 115#

B1. Goblet Step up; 10,10,10,10,10; Rest 60 seconds

18kg, 18kg, 18kg, 18kg, 18kg

B2. Push Press @30×1; 10,10,10,10,10; Rest 90 seconds

16kg/arm, 16kg, 18kg/arm, 18kg, 18kg

C1. Side Plank clamshells; 10,10,10,10,10; Rest 60 seconds

Complete

C2. Push ups; 10,10,10,10,10; Rest 60 seconds

Complete

My legs still sooooo stiff! Felt good though 😊

2015-07-31

well I attempted to do my wkos with the goblet rfess 10s but my quads feel like they’re going to rupture! Lol I warmed up and rolled and stretched and did some more but no go! 

I rode the elliptical for an hour at Mellow pace and listened to a high intensity health podcast 😊

2015-07-28

A1. Deadlift; 8,8,8,8,8; Rest 60 seconds

80kg, 85kg, 85kg, 90kg, 95kg

A2. JPU; 8,8,8,8,8; Rest 90 seconds

Complete

B1. Snatch Grip RDL @30×1; 8,8,8,8,8; Rest 60 seconds

60kg, 60kg, 65kg, 75kg, 80kg

B2. Ring row; 6,6,6,6,6; Rest 90 seconds

Complete

C1. Barbell glute bridge @11×5; 8,8,8,8,8; Rest 60 seconds

80kg, 100kg, 110kg, 120kg, 130kg

C2. DB Zottman Curls @3030; 8,8,8,8,8; Rest 90 seconds

12# DBs all sets – just wanted to really work on pain free movement. Way better internal rotation on these ones today 😊